7 Simple Exercises for Truck Drivers
Tips for staying active on the road and moving more during the workday
Summary
- Truck drivers who exercise in short spurts throughout the day can improve their health.
- Simple exercises like lunges around the trailer and step-ups on the cab stairs add up fast.
- Lightweight gear, like resistance bands and jump ropes, makes it easy for drivers to stay active.
- Setting a daily step goal and tracking it with a free app is a low-pressure way to build a lasting fitness habit.
Most truck drivers already know that 30 minutes of exercise five days a week can help them stay healthy. So, what’s stopping them from staying fit? They often don’t know how to fit 30 full minutes into an already busy schedule.
Here’s the good news: Drivers don’t have to do it all at once. Instead, they can sneak in exercise at natural pauses in their workday. A quick walk before leaving the terminal, a few pushups at the loading dock, and some stretching exercises during a fuel stop will help drivers reach the 30-minute mark without feeling like fitness is a chore.
In this article, we’ll explore why movement is important, unpack seven ways to sneak in more exercise, and share how drivers can set (and achieve) their fitness goals.
Why Do Truck Drivers Need More Movement in Their Day?
Drivers spend eight hours or more sitting in the same position. This can lead to tight muscles, stiff shoulders, sore hips, and neck and lower-back pain. It can also contribute to long-term health conditions like high blood pressure or diabetes.
Left uncontrolled, those chronic conditions could lead to heart disease. They could cause drivers to fail their mandatory Department of Transportation (DOT) physical and be disqualified from truck driving.
Tiny bursts of movement during the day can offset the negative health effects of sitting all day. A recent study of middle-aged and older adults found that taking a 5-minute break after sitting for 30 minutes improves blood pressure and blood sugar levels. And because drivers now need to hit new, stricter blood pressure targets to pass their DOT physical, any bit of exercise is time well spent.
7 Easy Ways To Exercise More Often on the Road
Drivers don’t need to buy a pricey gym membership or watch a 30-minute vlog from a fitness influencer to get the recommended amount of exercise. All they need to do is find an activity they enjoy and fit it into their daily routine. Here are seven clever ways to make it happen.1. Walk (or lunge) around the truck
Most tractor-trailers are between 70 and 80 feet long. Taking a 10-minute walk at a moderate pace 15 to 18 times around the truck equals roughly a half mile. Jogging around the truck brings additional cardiovascular benefits. Another option is performing lunges multiple times, starting at the front of the trailer and continuing until reaching the back door. To complete a lunge, step one foot forward, bend both knees until your front thigh is parallel to the floor and your back knee hovers just above the ground, then push back to a standing position.
Once this exercise becomes routine, add a pair of 2-5 lb. hand weights to take the benefits up a notch.
2. Stretch at the loading dock
The time spent waiting for a forklift to arrive can be spent moving. Simple stretches will relieve some of the tension from driving and help drivers stay fit. Options include:
- Neck rolls. Roll your head slowly in a circular motion multiple times.
- Hip flexor stretches. While standing, step one foot forward into a lunge position, drop your rear knee, and hold for about 20 – 30 seconds.
- Seated leg lifts. Straighten your back, put your feet flat on the floor, and slowly lift your heels until only your toes touch the ground. These stretches work your ankles, knees and calf muscles.
- Calf raises. Stand tall with your feet about shoulder-length apart, lift your heels off the ground to stand on your toes, then slowly lower them.
3. Do in-cab exercises while parked
Pressed for time? Consider a few simple, no-equipment-needed exercises that can be performed inside the cab at stop lights or during delays. A few examples:
- Arm circles to stretch your shoulders, upper back and arms, and improve your circulation.
- Shoulder shrugs. Lift and tighten your shoulders, hold for five seconds, then release.
- Seated torso twists. Gently rotate your torso right and left while keeping your hips on the seat. These twists will strengthen your pelvis, shoulder and upper back.
- Abdominal hollowing and glute squeezes. Draw your navel toward your spine and hold for 10 seconds to tighten your stomach muscles. Clench your buttocks for 5 to 10 seconds, then release them to work out your glutes.
4. Use your truck as a fitness tool
Cab steps provide a built-in fitness center for truck drivers. Use them to do a brief leg workout during pre- and post-trip inspections, stepping up and down with alternating feet for at least two minutes. Drivers can also use the top step or front bumper to perform a hamstring stretch. To do so, place one heel on the equipment, keep your standing leg slightly bent, and lean forward gently, then repeat with the other heel.
5. Pack small, lightweight exercise equipment
Resistance bands are popular among professional drivers because they fit in a glovebox and can be used for multiple exercises in and around the cab, such as:
- Bicep curls. Stand on the band and curl the handles to your shoulders.
- Shoulder presses. Stand on the band and press the handles overhead.
- Seated leg presses. Loop the band around your feet and extend your legs forward.
- Seated rows. Loop the band around your feet and pull the handles toward your torso in a rowing motion.
Other easy-to-carry equipment includes a jump rope, a light set of handweights, or a portable pedal exerciser with a tension knob that lets you change the intensity of a workout.
6. Turn your sleeper berth into an exercise mat
Sleeper berths provide a flat, smooth surface for exercises like pushups or sit-ups. For extra intensity, add in planks (face-down on your hands and forearms, keeping your body in a straight line) or superman holds (lying flat on your stomach, then lifting your arms, chest and legs off the floor at the same time). If you have a high-roof sleeper, standing exercises like wall squats can be done in the sleeper berth, too.
7. Use the parking lot to your advantage
Ready to fuel up, grab a bite to eat or take a bio break? Park as far away from the truck stop or rest area as possible to increase your physical activity. Also consider walking the perimeter of the parking lot during breaks or marching in place for a few minutes before climbing back into the cab. And when it’s time to eat, choose nutritious options from the menu or pack your own healthy meals. Drivers who combine diet and exercise will experience the greatest health benefits.
Start Slowly and Set Achievable Goals
The best way to stay motivated is to set goals for exercise. An easy one to start with is aiming to take 5,000 steps a day, then measuring progress with a fitness tracker or free smartphone app. Always check with a doctor before starting a new fitness routine, especially if you haven’t exercised regularly in the past.
Get more health and wellness advice. Take the next step by reading these tips to prevent sleep apnea, reduce your sun exposure, and maintain a healthy weight.